Goddess Pose
Utkata KonasanaA wide-stance squat with the toes turned out and the arms in a cactus shape, building heat through the hips and thighs. A strong, grounding standing pose.
- 01Step the feet wide and turn the toes out about forty-five degrees.
- 02Bend the knees and sink the hips until the thighs approach parallel.
- 03Drive the knees open toward the little-toe side of each foot.
- 04Raise the arms to shoulder height and bend the elbows into a cactus.
- 05Draw the tailbone down and lift tall through the crown.
- 01Knees track out over the toes.
- 02Sink the hips, lift the crown.
- 03Draw the tailbone down to lengthen the low back.
- 01Knees collapsing inward — keep driving them open over the feet.
- 02Ribs flaring and the back arching — knit the front ribs in.
- 03Standing too tall — sink the hips until the thighs work.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.